Bulking and toning are two common words that are heard in gyms everywhere. If you’re a gym goer, I’m sure you have had someone say, “I don’t want to get bulky but lean and toned”.
Majority of people don’t like bulky muscles like those of the bodybuilders you see in the magazine. Maybe you also have the same concern. So, what arm workouts should you do to get stronger without getting bulky?
This blog post explains the basics about building a defined arm without bulking it.
Let’s get started.
Is Bulking Necessary for Defined Arms?
There are a lot of misconceptions and questions about building defined muscles versus bulking. Many people think they need to first bulk up to achieve defined muscles. Which is not entirely true.
Unless you are a skinny person who struggles to gain muscle mass, you don’t have to bulk up to build defined arms. If you have well-developed muscles hidden beneath the fat covering, all you need is strategic training and a balanced diet. The strategic training I’m talking about is listed below.
Before that, let’s look at some of the common bulking and toning misconceptions and the truth behind them.
1. Strength Training & Bulkiness
Many people don’t want to lift heavy weights because they don’t want to look like Hulk. But the truth is, it depends on the type of exercise you do. Not all strength training makes you bulky. However, bulking up is necessary for skinny individuals because you can’t tone your muscles out of nothing.
2. Cardio is the Only Way to Tone
This is not true. Cardio is one piece of the puzzle. Other factors include strength training, diet, genetics, workout consistency, and lifestyle. You need strength training to build muscles, and those well-developed muscles are what make you look toned.
3. You Can Spot-Reduce Body Fat
To build well-defined muscles, it’s important to lose body fat. But do you think doing 100 crunches a day while ignoring other body parts will lose belly fat? No, it won’t. Losing fat is a process, and when you start to lose it, you lose it from your overall body, not from a single area.
Arm Workout Routine for Muscle Definition
The key to building defined muscle without bulking is high-repetition and low-weight resistance exercise. Here are some effective arm workouts to build definition without bulking.
Arm Exercise 1 - Pike Shin Taps for a Lean Look
1.Starting in plank position, Push hips high to create a v shape.
2.Then lift one hand and reach to touch opposite shin or ankle.
3.Return hand and back to plank position.
Arm Exercise 2 - Narrow Grip Barbell Bench Press for Precision
1.Adjust to the low position,lying in a neutral with dual-narrow gripping of the barbell.
2.Less than that of the shoulder width.
1.Exhale to lift the barbell up,ensure the flexible of your elbows.
2.Keep body clamped enough with upper arms.
Arm Exercise 3 - Barbell Biceps Curl
1.Grip barbell with an underhand grip and slightly wider than hip width.
2.Keeping elbows in front of body,and wrists curled up.
1.Lift barbell up towards shoulders.Squeeze at top position.
2.Keep your elbows tight to your sides and don't sway your body back and forth.
Arm Exercise 4 - Standing Overhead Cable Triceps Extension
1.Lock the pulley blocks to the footboard end with the rope attached.
2.Grip rope with both hands.
3.Stand tall facing away from mount position.
1.Push rope forwards over your head. Squeeze at extended position.
Arm Exercise 5 - Standing Dual-Handle Cable Biceps Curls
1.Set machine attach mount at floor position.
2.Keep your body straight, chest up and stomach in.
1.Exhale to curl your forearms upwards until your Biceps are fully contracted.
2.Keep your upper arms fixed on both sides .
Arm Exercise 6 - Lunge Overhead Triceps Stretch（Left）
1.Keep your breath smooth throughout.
2.Fully stretch your triceps.、
3.You can lightly lean your body toward your grabbing hand.
Arm Exercise 7 - Lunge Overhead Triceps Stretch（Right）
1.Keep your breath smooth throughout.
2.Fully stretch your triceps.
3.You can lightly lean your body toward your grabbing hand.
Arm Exercise 8 - Bench Biceps Stretch
1.Start with a standard pushup position, fingers point to yourself. 2.Lift your glute off the ground. Move your torso forward and downward，feel the stretch of the front of your arms. Hold on for fifteen to thirty seconds.
Kindly Notes: The equipment used in the training is the Speediance Gym Pal, click here to learn more
2 Common Mistakes to Avoid During Arm Workouts for Better Results
There is already a lot of misconception when it comes to toning and bulking. So doing the exercise right has become even more important. Here are some common mistakes to avoid during arm workouts regardless of bulking or toning.
Focus on Form not Weight
Many people choose a weight so heavy that they can’t even control their movements. While doing an arm workout, you should feel the tension in your arms muscles (biceps, triceps, and forearms) not in your lower back or shoulders. Avoid lifting heavy weights and focus on form with the right weight.
Try Different Exercise Variations
Changing exercises is a good way to target different body parts. But if you’re a beginner who knows only a couple of exercises, you can slightly change the grip width to add a new variation. Make sure not to miss compound exercises like pull-ups and dips in your workout routine.
Achieving Strong, Toned Arms without Bulking
The easiest way to get a well-defined arm is to do strength training and improve your diet. Make sure to keep your volume on the lower side and increase the repetition. The exact weight and number of repetitions can vary from person to person, but generally, you can follow the reps and sets given in the exercise above.
Remember, every arm workout program will add some muscles. That is why you have to determine and choose the amount of volume as per your needs.
Lastly, keep it simple and stay consistent.
